Tag Archives: happiness

The legacy of Roger Bannister

Although it seems a particularly inappropriate time to say it, over the past few years I grew sick of hearing about Roger Bannister. Working in personal and corporate development, it seemed like every book or PowerPoint presentation wasn’t complete without a reference to the four minute mile.

As if getting someone in a suit to reach inbox zero was on par with breaking a time /distance record that had held since man developed accurate timepieces.

That record lasted less than 50 days before it was broken by someone else. The commonly held perspective is that once someone had proven it was possible, others could finally believe it and do it themselves. This is, of course, somewhat simplistic, as a group of runners were all hitting around that mark, but the story does have a nice ring to it.

For me, the real lesson to take away from Roger Bannister’s four minute mile was that he was an amateur. It’s hard to imagine in today’s world of professional athletes, where running or kicking a ball is a career in itself. That famous four minute mile run almost never happened because of bad weather. Harder to imagine is that Bannister came to do it after going to work that day and the success built on a training regime of sneaking in a mere forty-five minutes daily.

It’s not so much about proving something so others can do it. Instead, it’s having the grit and determination to do something yourself, even if it’s not your main priority in life.



The 5 best bullet journal health tracker spreads

With all the apps out there focused on health and habits, analogue still remains a fantastic way to set goals and easily monitor your progress. I’ve been using a modified bullet journal for years now and its best feature is that the system does whatever you want. When it comes to tracking your health, a simple one or two page spread is all you need.

I have limited artistic skills to say the least. My bullet journal set up needs to be simple or I spend more time doodling than doing. So the following examples don’t all focus on exquisite calligraphy or time-intensive set up. Of course, they could all be made simpler or more elaborate depending on your personal preferences.

Remember, your healthy habits will be personal to you, so don’t worry about tracking things you don’t care about because someone has included them here. Alternatively, you might see something you’d never considered before.

1 – Minimal

Image: marianeofcysn

This is the kind of tracker I use. I can just about manage to draw small squares without going too far wrong. With the habits listed down the left hand side and the dates across the top, it gives a quick and easy visual of missed days and progress.

2 – Data driven

Image: oak.tree.journaling

These simplified graphs allow you to see much more than a yes / no response to your habits. This is particularly useful if you are setting yourself sleep, calorie or water consumption targets, for example. The space for notes is helpful for noting any external factors that impacted progress to add more context to the images.

3 – Funky

Image: Boho Berry

There is literally no one who bullet journals who hasn’t heard of Boho Berry. With good reason too – she’s always tweaking and experimenting so you don’t have to. With this tracker, I love the sense of full circle you get for the month. It is also a fantastic way of quickly assessing if there is any correlation between your habits. If you eat badly after a poor night’s sleep, then chances are you’ll be able to spot the pattern quickly with this one.

4 – Wordy

Image: b.izzi

Like the minimalist tracker above, this is the kind of spread I can get behind because it uses more words than images! This is great if you want to track at a greater depth on a weekly, rather than monthly, level. Instead of simply recording whether you hit (or missed) your goal that day, you get space to think about and record the reason why. This is especially useful for those who like to review for strengths and weaknesses so they can course correct as necessary.

5 – Visual

Image: mybulletjournal18

Although this one is also simple in terms of its components, visually it packs quite a punch. The bright colours and easy to read progress bars are great for those who like to take in their information in a visual way. Colour co-ordination really comes into its own with a spread like this and allows you to see where you need to focus your attention as the month progresses. It’s less useful if you’re trying to establish a successful streaking process.

Don’t forget to check out the creators of these spreads (click on the images) to get other ideas that might work for you and see their work in more depth. It’s easy to get overwhelmed by the sheer number of options when you scroll through instagram, so if you’re new to it, start out simple and focus on what you need. There’s plenty of time to tweak it later.

For more information on building habits and healthy eating, check out The Realist’s Guide to Sugar Free and The Realist’s Guide To Resolutions.


Ultimate Mindfulness Planner: The Trigg Life Mapper Review

I was gifted The Trigg Life Mapper at Christmas, by someone who had no idea that it was on my purchase list, which was a lovely surprise. Of course, it is exactly my sort of thing.

My morning review. It’s so dark here in England right now.

According to the guys over at Think Trigg it:

“fuses the principles of planning, productivity, habit, mindfulness and gratitude to provide a daily, weekly and annual framework that will ensure you work less, get more done and constantly strive towards meaningful targets”

I’m always trying to fuse the principles of productivity and purpose, so I couldn’t wait to try this out. There have been a few stand out features so far.

Think about what you should do, not everything you could do

It is the first planner that has forced me to use the Covey-style matrix on a daily basis. Anyone who has read anything about time management or productivity will know what this is, but it is another thing entirely to do it as the core planning task of your day. So far it has forced me to be more focused (and therefore more productive) than anything I’ve used before.

Best feature – the focus on what matters most


Because I do more granular planning in my Leuchturrm Weekly Planner (see here for my overview post), the appointment section doesn’t work for me. Instead, because it is fairly inobtrusive, I simply use it to list 3 things I am grateful for as I start my day. I found that to work quite well, although I appreciate I’m probably a bit of an edge case here.

Appointments section – easily modified if required


Although the planner has a daily focus, it is also designed to force a weekly review – something I believe is critical to any kind of success. The review section is quite small, but it is followed by a ‘Priority Planning’ page to allow you to set up your ideal next week.

Review section with quotes to ponder

Revisit your goals and projects each week

Other reviews are at the six month and end of year points. This is probably sufficient for most people, although I’d like there to be monthly/quarterly review points as well to allow for course correction earlier in the process.

6 month review section for each life area

For those of you who plan out your weekends as heavily as your weekdays, Trigg – like so many other planners out there – gives a reduced space for Saturday and Sunday. There is also no specific structure for these days, just a standard blank space.

Weekend mindfulness and focus optional

The one thing I don’t really use is the Month by Month Theme section. I appreciate the idea of having a theme for each month, but I can’t quite factor out how to use this in my own process as the date spaces are too small for any meaningful annotations.

Lamy safari for scale

Begin with the end in mind

The key to getting the most out of the planner is to take the time in the beginning to set it up right. I can see how this is daunting for most people. After all, it starts with a declaration of who and what you intend to be.

Daily reminder of what I’m aiming for

You then set out your yearly intentions in the key life areas of Self, Relationships, Passions and work. As with everything, this will only work if you review it daily, but it can certainly help you set your big picture planning for the year.

Knowing what you really want is always the first step

If this seems a bit daunting, then there is a help section on how to think about the annual forecast. Honestly, if you’re ready for the Trigg planner, you probably already have some sense about what you want. So although it seems intimidating, it took me only an hour or two to set up fully.

Quick reference guide

Begging for a simple design tweak

There’s so much good stuff in here that I really feel like a single bookmark is not enough. Just putting that out there so it can be considered for next year’s edition!

Trigg, Leuchtturm and coffee, my 2018 morning setup

So, in summary, there is no such thing as a perfect planner, but it is possible to modify and mix to create something that works well for you. Trigg has added a whole new level to my morning mindfulness. I now organise the granular detail over in my Leuchtturm planner with much more intention, rather than creating a crazy-making ‘To Do’ list. The result? I had my first guilt-free weekend in about a year. That’s priceless.

I’d recommend this for anyone who is ready to take their focus to the next level.

You can buy the Trigg Life Mapper from Amazon or over at Pocket Notebooks


Personal Post: The Year That Was 2017

Is it a sign I’m getting older that my first thought is about how quickly the year has gone? Probably. But here we are on the cusp on 2018 and I find myself at that point in the year when I look back and see what I can learn before moving forward.

Lesson 1 – The best laid plans…

I spent the early part of 2017 setting up my life so I could become entirely location independent. Armed with a laptop, all I needed was a decent wifi connection and I was good to go. I got to spend months in the sun, living the dream and writing. Then, happily but ironically, circumstances have changed so that for the next two years I have virtually no choice but to be tied to that place called home.

Lesson 2 – Marketing makes no sense…

Never trust anyone who promises you a fool-proof system to fame or money. Whether it’s sales, platform building, advertising models or social media, no one has all the answers. In a world that is rapidly transitioning towards entrepreneurs and gig economies, there are more scammers out there than there are genuine business minds.

Lesson 3 – It’s all about helping others…

I’ve done some amazing things this year. But the thing that has given me the most satisfaction is hearing from people who have found The Realist’s Guide To Sugar Free useful. Some of the Amazon reviews have been amazing and I am so very grateful. It was because of this I wrote The Realist’s Guide To Resolutions. There are so many self-help achievement books out there that are really boring for the vast majority of readers. I happen to love them. So, once again, I studied, distilled and made a light and fun read for other people to get the benefits without having to wade through books that are, ultimately, trying to get business people to buy consulting services.

Looking forward…

I’ve come to realise that the main thing is about being happy with what matters to you. It’s not about being what other people expect you to be. If I can continue to stay true to myself in 2018, help others along the way and take it some spectacular sunsets, then I’ll be fine.

Whatever you want from 2018, I wish you every success.

The Realist’s Guide To Resolutions – How To Set Goals and Stay Motivated In The Real World

If you want to stop smoking, lose weight, get fitter, improve your career prospects or simply finish a project that’s been hanging around on your to do list for the past ten years, this book will give you the kick up the backside you’ve been looking for.


2018: How to do more and worry less

As we hurtle towards the end of 2017, it’s inevitable that we start to look back over the year and ahead towards the new one. It’s a time of hope and dreams. It’s a shame then, that such determination and promise for the future only rolls around once a year.

I love personal improvement books. I’ve read hundreds of them by this point. But most people don’t. I can’t blame anyone for that. They’re notoriously dry and you have to dig through hundreds of pages to find the four really useful paragraphs they contain. You already know what I decided to do about it, right? Ta-dah!

The working title for this book was ‘goal setting for normal people’. It was never going to be the final name, but during the writing process I wanted to keep in mind the heart of what it should be about. Quite simply, to take the wisdom of those hundreds of books I’ve read, along with research papers, personal experiences and the behavioural lessons learned from writing The Realist’s Guide To Sugar Free. Then put it in an easy to read, useful and actionable book.

So what’s in it?

Plenty of information, without all the waffle and buzzwords. Things such as:

  • How to set the right goals for you (and not feel guilty about the ones you don’t)
  • How to plan for success (beyond the first week)
  • How to hack your brain to do this smarter not harder (great if you struggle with motivation and willpower)
  • How to track progress and level up (so you can continually dream bigger)

The Realist’s Guide To Resolutions will be published on December 28th. I wanted to make it available for those people who like to take advantage of the downtime between Christmas and New Year, or prefer to start the year with the thinking already done.

I’ve got my own yearly review day booked in for December 29th. I’ll consume several cups of very nice coffee, read the letter I wrote to myself at this time last year and write the one to open next year. I’ll look back at all the things I’ve done (fond memories of my four month sabbatical by the sea) and work out what I need to do to make next year even better. No doubt I’ll be slightly daunted by the sheer number of notebooks I’ve filled over the course of the year. My guess is upwards of twenty. Gulp.

If you’d rather wait until the festivities are out of the way and 2018 has arrived, then the pre-order will be delivered to your device for when you’re ready to start.

Like Sugar-Free, it’s a quick and easy read, with a dash of humour thrown in. It’s also reasonably priced (only 0.99 in most regions!) so you can get the most bang for your (literal) buck.

Here’s to a fantastic 2018, whatever that means for you.

The Realist’s Guide To Resolutions is available for Pre-order at Amazon.co.uk (or go to Amazon.com to jump to other regions)

Upcoming Offer

For those in the US, the kindle version of The Realist’s Guide To Sugar Free  will be discounted to 99c for New Year (December 29-January 4).


Top 5 books of 2017

Unlike my top 5 blogs of 2017, this post was much easier to do. I set myself a goal of reading a book per week during 2017. It didn’t work out perfectly, but it averaged out at about that rate.

However, despite having almost fifty to choose from, it was really easy to pick the standout ones for me. 

Tools of Titans

I wrote a full review of Tools of Titans earlier in the year because it made such an immediate impact on me. It doesn’t have all the answers, but it certainly will help you ask better questions. If you take nothing else from it, the whole book is a fascinating insight into how top performers in every field think and behave. When it comes to their beliefs, it’s important to remember that correlation does not equal causation, but there are certainly some patterns worth taking note of.

All The President’s Men

Technically this was an audiobook, but that still counts. In the current political world, it was a fascinating insight into the time and effort required to maintain democracy. Being British, I didn’t really know much about Watergate, but reading this did give me hope that ultimately, as long as good people keep doing hard work, there will be a day of reckoning for all those politicians and fat cats who perpetuate lies to benefit their own agendas.

The Year of Living Danishly

I loved this book. It was funny, quirky and a staple in my general mission for 2017 to declutter and strip my life back to the basics of what I really want and need. Given that I love hot weather and the sun, I didn’t think there would be anything about the physical location of this book that would appeal to me. But it’s about more than just daily temperatures and hours of sunlight. It’s about what makes you happy even when conditions are extreme. Simplicity is a great way of working out what gives you joy when many of the distractions are gone.

Black Box Thinking

If you want to learn from your mistakes and actually benefit from them, then Black Box Thinking is a must read. Whether you’re self-employed, a cog in a big machine or at the forefront of any decision making, this book will make you see why you can’t always trust yourself. The examples involved are often extreme and terrifying. Can’t understand why people won’t back down when the facts are so clearly stacked against them? You will after reading this.

Turtles All The Way Down

Whilst the others were all non-fiction, Turtles All The Way Down had to go on the list. Technically a YA book, it’s also wonderful for adults. This book vividly brought to life how the crawling compulsion of OCD feels. It was beautifully written and deserving of all the accolades and positive reviews heaped upon it. It’s great to see John Green publishing again after the phenomenal and crippling success of The Fault In Our Stars.

So there you have it. The best books I discovered in 2017 and why. Feel free to tell me others I really should have read in the comments section below so I can add them to my 2018 list.


Top 5 blogs of 2017 for creatives

I’ve got a few ‘top 5’ posts coming up to round off what has been an unusual and exciting year. One of the first subjects that came to mind was this one, the 5 blogs I have found most useful during 2017.

It was only as I started really thinking about what they were that I realised that actually, I’ve moved away from blogs as a resource. I’m not sure if this is a trend, or whether I’ve just had a change in circumstances. Instead of having favourite sites I return to time and time again, I’ve instead been more likely to search by subject and consume a variety of blogs I find. The chances of me returning to any specific site are slim.

Perhaps, unfortunately, it has something to do with how fake news (actual fake news, which is generally the polar opposite of what is being branded fake news) has got me second guessing everything. Instead of taking any one person or comapany’s view as truth anymore, I find myself always verifying sources. I suspect that 2018 will contain more of the same.

However, I did manage to find 5 blogs that I have returned to more than others. Unsurprisingly, these cover my main interests of writing, travel and how to stay productive and healthy.


The Creative Penn

Joanna Penn has quite the enterprise going now. There’s a lot of really useful information on the Creative Penn website and I find myself returning to it frequently. Bridging art and commerce, Joanna’s site is future thinking and always optimistic, no matter what craziness and uncertainty exists in the world. She’s making money from people wanting to be authors, but she’s up front about expecting money in exchange for valuable insights, rather than being a ‘get rich quick on kindle’ scammer.

Goins, Writer

Jeff Goins has made a career from writing about writing. When you look at his work about work it all sort of gets a bit meta, but there’s a lot of important takeaways included. The concept that actually, in today’s world we are moving away from a single-track career progression and into a varied career of diverse options, is something that has really resonated with me this year. As I look towards 2018 this site has been great at reminding me to keep my options open, embrace opportunities and ignore the imposter syndrome.

Chris The Freelancer

Admittedly I tend to watch Chris’s videos on YouTube more frequently than I visit his blog. He’s built quite the channel about working from a laptop while he travels the world. He was one of the first resources I came across while looking at the way the world is gradually turning towards a laptop, gig based economy. Unlike many digital nomad sources, he has a professional approach, steering away from the backpacker with a side-hustle content that forms much of the information out there.

Pick The Brain

The banners at the top of this site cover off all the things near and dear to my heart: motivation, productivity, health, self-improvement. It focuses on doing the things required to move you forward to a dream life, but isn’t all about the hustle. Productivity is great, but not as a way of doing even more so you can burn yourself out. Instead, a healthy momentum is the name of the game. Even when the information isn’t new to me, it always acts as a good reminder to stop and think.

Brain Pickings

Although it has a very similar title to the one above, it’s very different. With much longer pieces, it’s not full of snappy soundbites. There are no quick wins to take away here. Instead, the posts are more critical and philosophical. More academic, if you don’t mind me using that word. The insights are numerous, but you have to work for them. Honestly, in today’s world of short attention spans and instant gratification, I don’t think that’s a bad thing.